CH 20; L4: Resistance Training Systems

Complex training

Performing a compund exercise, with a heavy load, followed immediately by an explosive movement.

Giant Set

Performing 4 or more exercises in rotation with as little rest as possible between sets.

Peripheral Heart Action

Variation of circuit training that alternates upper and lower body exercises throughout the set.

Vertical Loading

Strength training exercises performed in rapid succession, stating with the upper body down to the lower body.

Horizontal Loading

Performing all sets of an exercise or body part before moving on the next exercise.S

Single-Set System

One set per exercise.

Post-Activation Potentiation (PAP)

Accute force increase generated due to nervous system excitation.

(T/F) Complex training is volume dependent.

True, it is necessary to complete sufficient sets to stimulat the neuromuscular system.

How much time does the neuromuscular training need to recover from complex training?

72 hours.

How many times per week should complex training be implemented?

2-4 times per week.

Drop set percentage of weight drop per set:

5-20% after each set (2-4 reps)

Giant set

4 or more exercises done in succession.

Rest time for giant sets:

5-20 seconds between exercises and 2-5 mins between giant sets.Re

Rest-Pause sets:

Kinda like myo rep match.